train your attention span SO GOOD it feels weird to scroll

Summary

This energetic script tackles shrinking attention spans and offers a practical, no-fluff dopamine-detox plan. The creator reassures viewers that modern tech—not personal failings—drive our short attention, warns against self-diagnosing ADHD, and then shares simple, actionable habits: mute notifications, use a minimalist launcher, make your phone unattractive, stash it away at night, and do priority work first thing. They encourage embracing boredom—walking without a phone, journaling, exercising, watching long-form content start-to-finish—and training tolerance for discomfort. With consistent practice these ‘boring’ habits rebuild focus, reduce reliance on quick dopamine hits, and free up time for meaningful activity.

Takeaways

• 😀 Focus on your goals, but avoid distractions like scrolling on social media.
• 😀 A short attention span might feel like ADHD, but it's a product of the digital age, not necessarily a medical condition.
• 😀 Our attention spans have decreased over time, from 12 seconds (millennials) to just 8 seconds (Gen Z), mainly due to constant digital stimuli.
• 😀 The responsibility of improving your focus lies with you, not the technology or social media.
• 😀 To improve focus, begin by reducing distractions—turn off notifications for non-essential apps.
• 😀 Use minimalist launcher apps to reduce the visual stimuli from your phone by hiding app icons and simplifying your home screen.
• 😀 Make your phone less attractive by removing decorative cases and accessories, as this reduces your urge to pick it up.
• 😀 Start your day without checking your phone for at least one hour after waking up to avoid immediately engaging in distractions.
• 😀 Build new habits to replace time spent on your phone, such as exercising, journaling, or meditating.
• 😀 Embrace boredom by doing nothing at times, like when you're commuting or waiting in line, to allow your thoughts to surface.
• 😀 Rewiring your brain to tolerate boredom and reducing your dependence on constant digital stimulation can lead to greater focus and productivity.

Q & A

Why is the concept of attention span being discussed more these days?

Attention span has become a popular topic because studies show that attention spans have significantly decreased over the years. Specifically, Gen Z has an attention span of only 8 seconds compared to 12 seconds for millennials two decades ago. This shift is attributed to the constant exposure to short-form content and endless digital distractions.

How does the increase in screen time affect attention span?

The increase in screen time, especially from platforms like YouTube Shorts, Instagram, and TikTok, has led to people becoming accustomed to constant stimulation. This constant need for entertainment in the form of quick dopamine hits can shorten the attention span, making it hard to focus on tasks that require sustained attention.

Is it possible to improve your attention span?

Yes, it is possible to improve your attention span. The key is to 'de-stimulate' yourself by reducing distractions. Simple practices like turning off notifications, using minimalist phone apps, and embracing boredom can gradually retrain the brain to focus for longer periods without needing constant stimulation.

Why is embracing boredom an important strategy for improving focus?

Embracing boredom helps reduce the reliance on constant stimuli like social media or notifications. It allows the brain to become accustomed to periods of inactivity, which in turn strengthens focus. Over time, engaging in boring activities helps the mind build resilience and improve its ability to concentrate.

How does turning off notifications on your phone help with focus?

Turning off notifications eliminates constant distractions, allowing you to focus on the task at hand without being interrupted by social media updates or other alerts. This helps reduce the urge to check your phone frequently and improves your overall attention span.

What is a minimalist launcher app, and how does it help reduce distractions?

A minimalist launcher app hides app icons and reduces the visual appeal of your phone, making it less tempting to pick it up. By limiting the number of distracting apps and simplifying the phone’s interface, you reduce the chances of falling into the trap of endless scrolling.

What’s the benefit of hiding your phone away before going to sleep?

Hiding your phone away from your bedroom before sleep helps prevent the temptation to check it first thing in the morning. This reduces screen time and ensures you start your day without immediately diving into distractions. It also encourages healthier morning routines by giving you a moment of calm before interacting with your phone.

What types of hobbies or activities can help improve focus?

Engaging in hobbies like exercise, journaling, meditating, or reading can help improve focus. These activities may seem boring at first, but with time, they become enjoyable and help train the mind to focus on tasks that require patience and sustained attention.

How can watching long-form, unedited content improve focus?

Watching long-form, unedited content forces the viewer to stay engaged for extended periods without skipping or multitasking. This helps train the brain to focus for longer stretches of time and reduces the impulse to constantly seek out new, more stimulating content.

Why is it important to resist using your phone when waiting in line or during idle moments?

Resisting the urge to reach for your phone during idle moments helps retrain the brain to be comfortable with boredom and to engage with the present moment. Observing your surroundings, people, or even just letting your thoughts wander can help improve mindfulness and attention.